pectoralsbody weight
chest dip
chest dip is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Position yourself on parallel bars with your arms fully extended and your body straight.
Step 2
Lower your body by bending your elbows until your shoulders are below your elbows.
Step 3
Push yourself back up to the starting position by straightening your arms.
Muscles & body parts
Primary muscles
pectorals
Secondary muscles
tricepsshoulders
Primary body parts
chest
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength—quick templates or custom. Download Delibra to get started.